Name: Playbook - Sam Sweeney - 11/11 Shoulders and Core
Uploaded: 2024-03-04T17:09:27.040Z
Duration: 60 min
Description: 11/11 Shoulders and Core

Great and easy one to adapt travel with no barbell

Melissa

Simple yet super effective ✨ feeling strong 💪

Megan

Kelly

I love love shoulder days. Love the landmine push press 💕

That triset 😮‍💨😮‍💨👌🏽

Aileen Bernuy

Dominique

Francesca

Military & Y raises always get the party started 🔥

Alexandra Casi

Maria

Grace

Amie

yangBAE

These workouts have me learning so much about my body 🥵

Brittany

Audry

Mia Arrowsmith

I loved this workout!! Tempo work plus strength plus mobility 🤯❤️ i pushed 4 ⭐️ by a mistake

Veronica

Lynn

Katie

Michelle Zabin

Audi

Landmine movement throughout split is exceptional 🔥🔥

Lakshmi Neelesh Nimmagadda

Brenda

Loved the ab movements in this one. Phew I felt them in a whole new way! 🔥

Leyla

Julieann Cunningham

Cara

Happy friyay! Great pump into the weekend !

Porchia

Love all the landmine variations this week!

Ashley Greeley

Nyakeh

EnTuwan

Loving the landmine work this week 🙌🏼🙌🏼🙌🏼

Megan Laudick

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Shoulders and Core: 

Compound Set: 
1A. Standing Military Press: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Banded Y Raise: 4S/4-8R [2 second concentric, 2 second pause, 2 second eccentric] 

2. Landmine Push Press: 5S/15R, 12R, 10R, 8R, 6R [2 second eccentric, explosive press]

Compound Set: 
3A. Single Arm Rear Delt Lateral Extension: 3S/10-12R each side [2 second pause at the bottom, 2 second pause at the top] 
3B. Chest Supported Lateral Raise: 3S/12-15R 

Triset: 
4A. Neutral Grip Z Press Hold + Reps: 3S/30 second hold + 6-10R 
4B. Wide Leg Sit Up with reach: 3S/10R 
4C. Wide Leg Hip Ups: 3S/15R

11/11 Training Day Overview

Rep Range: 6-8R. 6-8R, 6-8R, 8-10R 
Tempo: steady
Modification: Standing dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell and step back, away from the rack 2-3 steps
- keep your elbows slightly in front of the bar, knuckles facing up
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Standing Military Press

Rep Range: 4-8R 
Tempo: 2 second concentric, 2 sec pause at top, 2 second eccentric, 2 sec pause at bottom 
Modification: standing dumbbell Y raise

Set Up: 
- loop a large loop band around a rack or cable [or anything sturdy] 
- step in front of the rack, facing the band
- grip the large loop band with a pronated grip 
*make sure you are far enough away from the band to feel tension, but not so far that you cannot raise the band overhead with control. An arms length is a good place to start. 
- lift your arms to shoulder level and extend your arms out, so your hands are pointing towards the direction of the band
- squeeze your glutes and tuck your ribs to brace
- depress your scapula and keep them pinned 

Execution: 
- with a pronated grip on the band raise the band up and overhead
- as you raise the band pull it apart so your arms make a Y shape at the top of the rep 
- keep your traps down and contract your high back/delts 
- lower the band with control until your hands are in line with your shoulders again 
- keep a tight grip on the band
- do not hyperextend in the low back as you raise, hold a strong brace

Standing Banded Y Raise

Compound Set

Rep Count: 15R, 12R, 10R, 8R, 6R
Tempo: explosive press, 2 second eccentric 
Modification: dumbbell push press

*the goal will be to increase your weight as the reps go down. Of course never sacrificing form for weight. 

*if you do not have access to a landmine attachment, simply position one end of your barbell in the corner of a room. Wrap the bar with a towel to pad the wall if needed.

Set Up: 
- position one end of your barbell in the landmine attachment 
- load the free end of the barbell with appropriate weight for the rep count
- step in front of the loaded end of the barbell and stand with feet together
- grip the end of the barbell with both hands, overlap your fingers over one another 
- lift the bar off the ground and position the edge of the barbell above your chest, just below your collarbone
- squeeze the end of the barbell with your palms, to keep the bar in place [you will get some high chest activation with this] 
- pin your elbows in close by your sides 
- drive your hips in, squeeze your glutes, and brace
- point your chest up and tuck your ribs- hold this position 

Execution: 
- bend your knees slightly, press up lightly onto the balls of your feet, and drive your hips in as you extend your arms and press the barbell up [the direction of your press will follow the line of the barbell]
- with feet flat on the ground, stabilize at the top, hold tension in your front delts 
- use a 2 second eccentric as you bend your elbows, keeping them close by your sides, and lower the end of the barbell back towards your collarbone
- the hip drive from the push press is important- play around with your positioning so you feel fully stable

Landmine Push Press

Rep Range: 10-12R each side
Tempo: 2 second pause at the bottom, 2 second pause at the top 
Modification: banded lateral extension, or bent over single arm rear delt fly

Set Up: 
- use no attachment on one side of the cable 
- position the cable just above shoulder height 
- stand next to the cable, facing 90 degrees from the cable 
- reach across your chest and grip the knob of the cable with the hand furthest- pronated grip 
- grip the rack of the cable rig with your other arm to help stabilize
- keep your chest and hips facing forward
- start with your hand holding the cable in line with your front delt
- pin a slight bend in your elbow of the hand holding onto the cable 

Execution: 
- use your rear delt to pull the cable across your chest and just slightly down out to your side
- your hand should be out to your side at ~45 degree angle from your torso, and slightly below your delt 
- contract your rear delt and hold for 2 seconds 
- release the cable with control until your hand is in line with your front delt again 
- pause here for 2 seconds 
- complete all reps on one side before moving to the next side

Single Arm Rear Delt Lateral Extension

Rep Range: 12-15R 
Tempo: steady 
Modification: no chest support 

Set Up: 
- set an incline bench to ~75-85 degrees
- grip a dumbbell in each hand 
- straddle the bench with your feet and press your chest/hips into the back pad of the bench 
- extend your arms down from your delts, they should be slightly in front of your torso positioning/the bench 
- keep your head/neck in a neutral position 

Execution: 
- keep your arms straight and extend your arms out to your sides [again they should stay slightly in front of your torso/the bench] 
- raise the dumbbells until they are in line with your delts 
- contract your lateral delts, palms down at the top of the rep 
- lower your arms with control until your dumbbells are below your delts again

Chest Supported Lateral Raise

Rep Range: 30 second hold + 6-10R 
Tempo: iso hold, steady tempo reps 
Modification: seated overhead press hold

Set Up: 
- sit on the ground with your legs wide or straight in front of you
- grip a dumbbell in each hand, neutral grip 
- curl the dumbbells up to your shoulders and press the dumbbells up and to the overhead position 
- drive your ribs down, keep an upright and neutral spine- chest facing forward 

Execution: 
- brace your core and create a stiff trunk as you think about reaching your arms to the ceiling 
- keep your arms fully extended but not hyperextended overhead 
- hold the dumbbells overhead and hold for the entire 30 seconds
- after 30 seconds, bend your elbows and lower the dumbbells to a 90 degree bend in your arms
- extend your arms overhead again and continue reps with a steady pace

Neutral Grip Z Press Iso Hold + Reps [check notes hold time]

Rep Count: 10R 
Tempo: steady 
Modification: bent legs and plant feet on the ground, or perform wide leg crunch

Set Up: 
- sit on the ground with legs spread wide
- lie your back on the ground, chest up 
- extend your arms overhead
- keep your spine neutral 

Execution: 
- bring your arms forward and lift your back off the ground 
- reach your arms forward and in between your legs as you sit up and contract your core
- lower your back to the ground again, bringing your arms back overhead as you lower
- continue reps with a steady pace

Wide Leg Sit Ups

Rep Count: 15R
Tempo: steady 
Modification: bent legs but keep them together

Set Up: 
- lie on the ground in a supine position with legs wide
- bend your legs and press the bottoms of your feet together 
- plant your arms by your sides and press them into the ground 

Execution: 
- use your core to lift your legs off the ground
- raise your bent legs towards and lift you hips off the ground, and towards the ceiling at the top of the rep 
- contract your core
- lower your hips back to the ground with control 
- bring your legs back to tap the ground before continuing reps

Wide Leg Hip Up

Triset

11/11 Shoulders and Core

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

11/11 Shoulders and Core

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